Create a charming "muscle man" in five minutes

When it comes to "muscle men", we are all very familiar with them. This is a kind of compliment to men with strong physiques. Female friends also like and appreciate this type of boys. So how can you regain the image of a muscular man? As long as you take out five minutes every day, you can easily become a muscular man.

1. Seated Lateral Shoulder Raise

Training area: shoulder muscles (lateral deltoid)

Starting position: Sit upright on a chair, with your hands hanging naturally, elbows slightly bent, and holding a bottle filled with water in one hand.

Action: Raise the water bottle to the side until your palm, elbow, and shoulder are at the same height, being careful not to shrug your shoulders.

2. Seated triceps stretch

Training area: back of the arm (triceps)

Starting position: Sit cross-legged on the ground or on a chair, hold the towel at both ends, pull down with your left hand, and bend your right elbow.

Action: Pull the towel upwards with your right hand and stretch your right arm as straight as possible.

3. Standing back leg lift

Training area: gluteus maximus and posterior thigh (hamstring muscles)

Starting position: Stand facing a wall with your feet shoulder-width apart and your palms lightly resting against the wall.

Movement: Lift your left foot straight back about 30-45 degrees.

4. Abdominal curl

Training area: back of the arm (triceps)

Starting position: Lie on your back with your knees bent at about 90 degrees and your feet flat on the ground. Hold both ends of a towel in your hands and place it behind your head. Keep your elbows close to each other, your chin slightly closer to your chest, your abdomen retracted, and your back flat on the ground.

Action: Pull your abdomen inward, keep your head slightly touching the towel, lift your head and shoulders off the ground, and feel the lower end of your ribs move toward your thighs.

5. Prone lower back stretch

Training area: lower back (erector spinae), middle back (trapezius)

Starting position: Lie face down on the floor with your feet shoulder-width apart, toes pointed backward, and hands holding the ends of the towel stretched forward.

Action: Lift the area above the ribs off the ground, keep your hands forward, keep your chin close to your chest, and squeeze your shoulder blades back.

6. Push-ups (enhanced version)

Training area: chest (pectoralis major), anterior deltoid

Starting position: Face the floor, open your hands about 1.5 to 2 times the width of your shoulders, with the gaps between your index and middle fingers facing forward, your toes on the elevated chair behind you, your arms straight, and your body in a straight line.

Movement: Bend your elbows to the side and lower your body straight down toward the ground.

Take advantage of the five-minute break between TV commercials to do some home exercises that can burn calories, or do some stretching exercises before going to bed, and you can realize your dream of becoming a muscular man.